Calculate Total Effort/Calories

Now that I have started keeping a daily log, I have added a
total daily Effort/Calories column.

EffortCalories=(MilesRun*100)+(MetersSwam/300*60)+(Km-
Cycled*30)

Ok this is rough, I realise the above contstants are
variants depending on speed and my size, but do these
constants seem reasonable?

And can this information be usefull for anything?
overtraining?

Sounds about right to me, although I would have guessed
maybe 25 instead of 30 per km cycling. I also think the
swimming calories could vary a lot more than the others
based on individual factors.

On 25 Mar 2004 05:39:28 -0800, Paul Eaton
<peaton@pt.lu> wrote:

> Now that I have started keeping a daily log, I have added
> a total daily Effort/Calories column.
>
> EffortCalories=(MilesRun*100)+(MetersSwam/300*60)+(KmCy-
> cled*30)
>
> Ok this is rough, I realise the above contstants are
> variants depending on speed and my size, but do these
> constants seem reasonable?
>
> And can this information be usefull for anything?
> overtraining?

I would say no, since the formula does not take intensity
into account. Also, since enviromental factors come into
play (headwind \ tailwind), you can't really assign a
constant caloric expenditure. Instead, you could use your
heart rate monitor to get a rough idea. For example, basal
metabolic rate is about 1 Cal / min (3.5 ml/kg/min). So a
rough range would be: A VO2 max of 70 ml/kg/min indicates an
energy expenditure 20 times greater than that at rest, at
max heart rate. This works out to 20 Cal/min. With these
numbers (assuming you know your approximate VO2 max \ max
heart rate in each sport, you could get more valid numbers.
You then can divide your paces into zones.

Here's a rough idea of VO2 max values:

1. Joe Fatass: 45 ml/kg/min
2. Recreational: 55 ml/kg/min
3. Serious Age grouper: 65 ml/kg/min
4. Pro: 75 ml/kg/min

So, if you're recreational:

5. easy: 65% x 55 ml = 35 ml / 3.5 ml = 10 Cal / min
6. moderate : 75 % x 55 ml = 41 ml / 3.5 ml = 12 Cal / min
7. hard: 85% x 55 ml = 46 ml / 3.5 ml = 13 Cal min

Note corresponding heart rates for the above. Typical
numbers for 30 year old would be around:

8. 140 bpm
9. 160 bpm
10. 180 bpm

--
--------------------------
Andre Charlebois AGC-PC support http://agc-pc.tripod.com
BPE, MCSE4.0, CNA, A+

"Paul Eaton" <peaton@pt.lu> wrote in message
news:13eed8fa.0403250539.5f4d4d3f@posting.google.com...
> Now that I have started keeping a daily log, I have added
> a total daily Effort/Calories column.
>
> EffortCalories=(MilesRun*100)+(MetersSwam/300*60)+(KmCy-
> cled*30)
>
> Ok this is rough, I realise the above contstants are
> variants depending on speed and my size, but do these
> constants seem reasonable?
>
> And can this information be usefull for anything?
> overtraining?

"Andre" <agcharlNOSPAM@rogers.com> wrote in message news:<P1G8c.60041$uz5.55016@twister01.bloor.is.net.cable.rogers.com>...
> I would say no, since the formula does not take intensity
> into account. Also, since enviromental factors come into
> play (headwind \ tailwind), you can't really assign a
> constant caloric expenditure. Instead, you could use your
> heart rate monitor to get a rough idea. For example, basal
> metabolic rate is about 1 Cal / min (3.5 ml/kg/min). So a
> rough range would be: A VO2 max of 70 ml/kg/min indicates
> an energy expenditure 20 times greater than that at rest,
> at max heart rate. This works out to 20 Cal/min. With
> these numbers (assuming you know your approximate VO2 max
> \ max heart rate in each sport, you could get more valid
> numbers. You then can divide your paces into zones.
>
> Here's a rough idea of VO2 max values:
>
> 1. Joe Fatass: 45 ml/kg/min
> 2. Recreational: 55 ml/kg/min
> 3. Serious Age grouper: 65 ml/kg/min
> 4. Pro: 75 ml/kg/min
>
> So, if you're recreational:
>
> 1. easy: 65% x 55 ml = 35 ml / 3.5 ml = 10 Cal / min
> 2. moderate : 75 % x 55 ml = 41 ml / 3.5 ml = 12 Cal / min
> 3. hard: 85% x 55 ml = 46 ml / 3.5 ml = 13 Cal min
>
> Note corresponding heart rates for the above. Typical
> numbers for 30 year old would be around:
>
> 1. 140 bpm
> 2. 160 bpm
> 3. 180 bpm
>
> --
> --------------------------
> Andre Charlebois AGC-PC support http://agc-pc.tripod.com
> BPE, MCSE4.0, CNA, A+
>
> "Paul Eaton" <peaton@pt.lu> wrote in message
> news:13eed8fa.0403250539.5f4d4d3f@posting.google.com...
> > Now that I have started keeping a daily log, I have
> > added a total daily Effort/Calories column.
> >
> > EffortCalories=(MilesRun*100)+(MetersSwam/300*60)+(KmCy-
> > cled*30)
> >
> > Ok this is rough, I realise the above contstants are
> > variants depending on speed and my size, but do these
> > constants seem reasonable?
> >
> > And can this information be usefull for anything?
> > overtraining?

I suppose I am Mr Recreational guy, (43y.o. 6'1" 80Kg),
don't have any idea about my HR or VO2 max. I perform with
mostly a constant effort in all 3 sports, so without getting
too involved I am hoping that using a constant for each can
provide some usefull info. (ie total effort for the day and
for the previous x days)

I am just getting back into the running after a long layoff
currently at 20+mpw, would like to get this to 25+ mpw and
improve my current
v.slow speed of 9:30mpm, I commute to work on bike 50km-
150km/week (anything above 50km are forest trails so
probably requires a higher calorie/km), I swim 4-6km per
week at steady 1:45/100m.

I pretty much base each session (speed and distance) on how
I feel, but in the past without a log I have overdone it.
With a log I am hoping I can spot when I have already made
an advance in effort over the previous x days (my log shows
me each day the total for the previous 7 days), and perhaps
it should be wise to hold back a bit for a day or two, or
more, before making further advances.

I am already seeing a benefit in keeping a log over the past
8 weeks with the progression of my running.

I utilize my heart rate monitor to help me gauge how much
I'm working. My Polar has a calorie reading as well (which
is mostly just entertainment - I don't really use it for
anything other than curiousity).

I also use the HRM to help me determine if I'm over training
(typically with me I notice an increase in my heart rate
over my typical levels for a typical intensity level). For
example, when I run easy my heart rate is 140 - 150. When
I'm getting sick, over training, etc same intensity level my
heart rate will be 150 - 160.

A heart rate monitor is just a good tool to utilize in
your training.

I would continue with the log (its another visual reminder
of how much you are training).

BBB "Paul Eaton" <peaton@pt.lu> wrote in message
news:13eed8fa.0403260146.28144f5f@posting.google.com...
> "Andre" <agcharlNOSPAM@rogers.com> wrote in message
news:<P1G8c.60041$uz5.55016@twister01.bloor.is.net.cable.ro-
gers.com>...
> > I would say no, since the formula does not take
> > intensity into account. Also, since enviromental factors
> > come into play (headwind \ tailwind),
you
> > can't really assign a constant caloric expenditure.
> > Instead, you could
use
> > your heart rate monitor to get a rough idea. For
> > example, basal
metabolic
> > rate is about 1 Cal / min (3.5 ml/kg/min). So a rough
> > range would be: A VO2 max of 70 ml/kg/min indicates an
> > energy expenditure 20 times
greater
> > than that at rest, at max heart rate. This works out to
> > 20 Cal/min.
With
> > these numbers (assuming you know your approximate VO2
> > max \ max heart
rate
> > in each sport, you could get more valid numbers. You
> > then can divide
your
> > paces into zones.
> >
> > Here's a rough idea of VO2 max values:
> >
> > 1. Joe Fatass: 45 ml/kg/min
> > 2. Recreational: 55 ml/kg/min
> > 3. Serious Age grouper: 65 ml/kg/min
> > 4. Pro: 75 ml/kg/min
> >
> > So, if you're recreational:
> >
> > 1. easy: 65% x 55 ml = 35 ml / 3.5 ml = 10 Cal / min
> > 2. moderate : 75 % x 55 ml = 41 ml / 3.5 ml = 12 Cal /
> > min
> > 3. hard: 85% x 55 ml = 46 ml / 3.5 ml = 13 Cal min
> >
> > Note corresponding heart rates for the above. Typical
> > numbers for 30
year
> > old would be around:
> >
> > 1. 140 bpm
> > 2. 160 bpm
> > 3. 180 bpm
> >
> > --
> > --------------------------
> > Andre Charlebois AGC-PC support http://agc-pc.tripod.com
> > BPE, MCSE4.0, CNA, A+
> >
> > "Paul Eaton" <peaton@pt.lu> wrote in message
> > news:13eed8fa.0403250539.5f4d4d3f@posting.google.com...
> > > Now that I have started keeping a daily log, I have
> > > added a total daily Effort/Calories column.
> > >
> > > EffortCalories=(MilesRun*100)+(MetersSwam/300*60)+(Km-
> > > Cycled*30)
> > >
> > > Ok this is rough, I realise the above contstants are
> > > variants depending on speed and my size, but do these
> > > constants seem reasonable?
> > >
> > > And can this information be usefull for anything?
> > > overtraining?
>
> I suppose I am Mr Recreational guy, (43y.o. 6'1" 80Kg),
> don't have any idea about my HR or VO2 max. I perform with
> mostly a constant effort in all 3 sports, so without
> getting too involved I am hoping that using a constant for
> each can provide some usefull info. (ie total effort for
> the day and for the previous x days)
>
> I am just getting back into the running after a long
> layoff currently at 20+mpw, would like to get this to 25+
> mpw and improve my current
> v.slow speed of 9:30mpm, I commute to work on bike 50km-
> 150km/week (anything above 50km are forest trails so
> probably requires a higher calorie/km), I swim 4-6km per
> week at steady 1:45/100m.
>
> I pretty much base each session (speed and distance) on
> how I feel, but in the past without a log I have overdone
> it. With a log I am hoping I can spot when I have already
> made an advance in effort over the previous x days (my log
> shows me each day the total for the previous 7 days), and
> perhaps it should be wise to hold back a bit for a day or
> two, or more, before making further advances.
>
> I am already seeing a benefit in keeping a log over the
> past 8 weeks with the progression of my running.